Weightlifting Class with Coach Wu.

Who would’ve thought 3 Hours of PVC Pipe and Empty Bar work could be so exhausting.

Lessons Learnt:
Most important thing about weightlifting movements area:
1. Tempo
Be very patient with the first pull. From the floor to mid thigh the amount of acceleration is very minimal. Second pull is just about 3 inches before the pocket. This is where its explosive. The Transition between second pull and racking position(clean) or overhead(snatch) takes place simultaneously. A 1 count, not 1,2 Count.

2. Feel
Practising with PVC is necessary so we feel the movement. Knowing what to do each stages of the movement. Remember its not about going fast, slow and feel the position of the bar in relation to the body.

Starting Position
Make sure that the arms are relaxed. Shake them out before performing the movement.

Snatch
When practising the high pull, upper back tends to hyperextend. Fix by feeling the spine being relaxed and neutral at the top of the high pull.

Clean
After the bar passes the knee on the clean, the lats move the bar back, and knuckles point towards the ground every so slightly, this are done so that the bar can reach the same pocket as the snatch which is right at the crease of the hip.

Split Jerk
Deep Breath, Elbows down, Head Up. Boom.
Remember to have full lock out with the elbows and back foot pointing straight. (Feel the foot pointing left and it will point straight). The weight on the back foot should be on the balls of the foot not the toes. The weight of the bar should be felt on the inside of the back leg.

Small Demo from Coach Wu. 100KGs